Steady State Cardio Vs. HIIT Workouts

October 19, 2018

Cardio is essential to any workout program to lose weight, get healthy, or to get fit. However, there are mainly two different versions of cardio that should be incorporated. The first being steady state cardio and the other being HIIT (high-intensity interval training). Below we have broken down some common questions about the two and the benefits of each:

Steady State Cardio

What is it?

When you perform your cardio at a steady, challenging-but-manageable pace for about 20 minutes or more. Your heart rate should be between 120 – 150 beats per minute

What is it fueled by?

Stored fat

What does it do?

Helps lower heart rate, boosts metabolism

Possible effects?

It won’t help build much strength, power, or muscle. It also won’t burn a huge amount of fat

HIIT Workouts

What is it?

When you perform your activity as hard as you can for a short period of time (two minutes or less) then rest for a certain amount of time (three minutes or less) and then repeat for four to five times.

What is it fueled by?

Stored carbohydrates

What does it do?

It helps burn fat during the workout as well as after the workout (afterburn effect)

Possible effects?

It boosts your metabolic flexibility meaning your body can go from burning fat to burning carbohydrates more smoothly BUT if this is the only cardio done then you will likely get burned out when trying to do a longer aerobic activity.

Takeaway: Both of these versions of cardio are great depending on your goals, but you should make a point to try to incorporate both into your workouts to help your heart, metabolism, and health!